Workout of the day

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Workout of the Day

Warmup start this at 12:00
For time with a 3:00 cap: 100 banded hamstring curls. Try to go :10-;20 faster than last week

Do the barbell warmup, then

Then:
Spend 8:00 warming up to about 75% of your front box squat.

Lift: start this at 26:00
Front Box Squat
2 reps every :90x 8 rounds
Start at something that feels like around 75%, and build to something that feels heavy

Then do a few more hang power cleans and get your bike set up.

CrossFit Workout start this at 43:00
For time:
50 hang power cleans 115/75

Every break, 10/7 cal bike

Rx+– every break 20/15 cal bike Someone’s going unbroken.

Cooldown: start this at 55:00
1:00 couch stretch/leg

Coach’s Note
The move here is to hold on to a big but not maximal set for the first round, get the bike done, and then take a second before you pick up the bar again. One less break is worth a few extra seconds of rest. Pick a weight that you can get done in no more than 5 sets. Don’t go up. Hang onto the bar.

Extra Work
In 10:00, build to a heavy slow first pull squat clean (3-5 seconds to get above the knee)

Then: 5 sets of
3 heavy barbell hip thrusts
10 dumbbell rdls slow and controlled”

Warmup-start this at 10:00
Do all of Crossover symmetry, then:

Get all your dumbbells out and do one warmup round of 5 reps of each of the floor press, rows, and curls

Lift: start this at 16:00
18:00 to accumulate 4-5 sets of:
20 db/kb floor press
10 db/kb upright row/arm
20 db/kb bicep curls

the goal here is to use the same weight as last week,but add another round with the extra 3 minutes. If you did 5 rounds easily last time, you may increase weight and do 6 rounds.

think controlled up and down on these, we’re not trying to rep them out fast.

Then, warmup your s2o, wall walks, and bjo

CrossFit Workout: start this at 40:00
15:00 EMOM:
A 10 SA DB shoulder to overhead (5+5) 50/35
B 4 wall walks
C 10 box jump overs 24/20

Rx+
30 feet of hs walking, 70/55 on the dumbbell

Cooldown: start this at 55:00
1:00 pec smash/side
1:00 bicep smash/side

Coach’s Note
Nothing should take longer than :30. Use this as an opportunity to go faster than normal on the box jumps and wall walks, and heavier on the S2O than you would normally go. If you can’t do wall walks, do 2 around the worlds (1 in each direction).

Extra Work
10:00 EMOM of:
2 muscle snatches. 30-50% of your 1rm snatch

then:

Every :90 for 18 rounds
:45 run

Warmup start this at 12:00
Do the entire kipping warmup, then do:
3 rounds of
5 thrusters
3 ring dips
100m row

Skill Work- start this at 20:00
Toe to bar skill work
On a 10:00 running clock:
5 sets of:
Level 1: Toe to bar progression
Level 2: an easy set of kipping toes to bar,
Level 3: 3 sets of 18-25 unbroken toes to bar (go every 3:00)

CrossFit Workout start this at 35:00
For time with a 20:00 cap
Buyin:
500/450m row

then 5RFT
10 Thrusters 95/65
8 ring dips
6 chest to bar

buyout:
500/450m row

Rx+ 4 BMU instead of chest to bar

Cooldown start this at 55:00
1:00 lat roll on each side

Coach’s Note
The first row doesn’t matter. Sprint it at your peril. The goal is to go unbroken on each of the individual components. The last row hit the gas and bring it home. The best times will be in the 12:00 range, and the average will be in the 15-18:00 range. If you can’t do Chest to bar or Ring dips, do negatives today.

Conditioning
Row 6:00 easy
Sprint for :10
x 5 rounds

After the last round, do another 6:00 easy

Warmup: start this at 10:00
10:00 alternating emom of:
A 15 db hip thrusts (first 5 slow, last 10 fast)
B 25m farmer’s carry (heavy)

Then, do the barbell snatch warmup

Lift: start this at 30:00

Every :90 for 6 rounds
2 hip snatches

Stay moderate and focus on technique

CrossFit Workout: start this at 45:00
3 RFT @ 95/65
12 hang power snatches
8 ohs
4 wall walks
rx+ 115/75

Cooldown: start this at 55:00
1:00 lat foam roll/side

Coach’s Note
This one should be a sprint. Unbroken on the barbell, pushing on the wall walks to stay moving. If you can’t do wall walks, do around the worlds on a box.

Olympic Work
Every :90 for 6 rounds
2 hip cleans.
Stay moderate and focus on technique

Warmup: start this at 10:00
3 rounds of:
5 cal row/bike
5 shoulder taps/side
5 v ups

Aerobic Work: start this at 15:00
40:00 steady of:
40/30 cal bike
20 pushup shoulder taps (total)
40/32 cal row
10 vups

At a steady, aerobic pace

Cooldown: start this at 55:00
3:00 of box breathing”

Gymnastics Quality Work
10 rounds for quality (30:00 cap)
5 strict chest to bar
5 strict toes to bar

This should have plenty of rest, so you can focus on making these perfect/ unbroken.

Warmup: start this at 10:00
100 banded hamstring curls, AFAP (3:00 cap)

then:
8:00 to warm your front box squat up to something that feels like about 70%

Take the warmups from the ground, to warm up your clean

Lift: start this at 25:00
Front Box Squat
3 reps every 2:00×6 rounds
Start at something that feels like around 70%, and build to something that feels heavy

Then, do a few more power cleans, front squats without the box, and jumps over the barbell

CrossFit Workout: start this at 40:00
10:00 AMRAP
5 power cleans 155105
5 front squats 155/105
20 jumps over the barbell

rx+225/155

Cooldown: start this at 55
3:00 easy bike

Coach’s Note
This one should be heavy. The cleans should be singles, and the front squats a struggle to get through unbroken. You must power clean, pause, and front squat the last rep if you’re going straight into it.

Conditioning
6 Rounds of:
2:00 run
3:00 rest

Skill Work- start this at 10:00
Toe to bar skill work
On a 10:00 running clock:
5 sets of:
Level 1: Toe to bar progression
Level 2: an easy set of kipping toes to bar,
Level 3: 12-17 unbroken kipping toes to bar every 2:00 (add 2 from monday)

Lift: start this at 20:00
15:00 to accumulate 3-5 sets of:
20 db/kb floor press
10 db/kb upright row/arm
20 db/kb bicep curls

rest as needed in between rounds, but try to keep all movements supersetted

thing controlled up and down on these, we’re not trying to rep them out fast, that’s coming up. 🙂

CrossFit Workout start this at 40:00
12-9-6
Pushups
Toes to bar

:30 double kb front rack hold 2×16/12 after each rung

rest 2:00

repeat

rx/level 3 6-4-2 ring muscle ups instead

Cooldown: start this at 55:00
1:00 pec smash/side

Coach’s Note
This one should be fast. The gymnastics should be 1 or 2 sets each rung. The holds should be unbroken. If you don’t have pushups or toes to bar scale to a box for the pushups or hanging knee raises for the toes to bar.

Extra Work
6 sets of:
2 paused split jerks- pause in the dip and in the catch

then

15:00 bike
At 90% effort

Warmup start this at 10:00
Do all of crossover symmetry, then,
Do 3 rounds, increasing pace of
5 box jump overs
10 cal row

Workout Practice start this at 20:00
Warmup the dumbbell movements,wallballs, and lunges

CrossFit Workout (happy birthday Kumi!) start this at 30:00
2 rounds of:
18 devil’s press 35/25
40/31 cal row
18 wallballs 14/8-10
31 jumping lunges
18 plank rows 35/25 (each arm)
31 box jump over 24/20

Cooldown: start this at 55
1:00 couch stretch/side

Coach’s Note
Phew! Buckle up, this one is going to be a long one. The dumbbell weight should be light enough to slog through with minimal breaks. The wallball should be lighter than normal. The box jump overs and devil’s presses will take the longest, so push on them and recover on the row.

Conditioning
12 rounds of:
1:30 ski
1:00 rest

Warmup: start this at 10:00
Toe to bar skill work
On a 10:00 running clock:
5 sets of:
Level 1: Toe to bar progression
Level 2: an easy set of kipping toes to bar,
Level 3: 10-15 unbroken kipping toes to bar (go every 2:00)

then, warmup your strict press to 70%

Lift-start this at 30:00
Strict press
3 reps every 2:00×6 rounds
Start at something that feels like around 70%, and build to something that feels heavy

Finisher: start this at 45
10:00 clock
Accumulate, in any order/partition you like:
50-70 medball leg raises
100 banded lat pulldowns

Cooldown: start this at 55
10 mckenzie pushups
20 pass throughs

Coach’s Note
Use today to get stronger and better at toes to bar. The strict press should be HEAVY by the end of the 6 rounds.

Conditioning
5 rounds of:
5:30 row easy
:05-:10 sprint

After the last sprint, do another 5:30 row easy

A reminder–no open gym tomorrow. If you want to come watch Millie/John lift head down to Denver Barbell Club!

Warmup start this at 5:00
Do all of crossover symmetry, then do the kipping pullup warmup

Gymnastics Density testing: start this at 15:00
3:00 AMRAP toes to bar
rest 3:00
3:00 AMRAP kipping pullups

*if you would like to test any other kipping pullup movements, you may

CrossFit Workout start this at 27:00
“Fortitude”
30:00 EMOM
A 15/12 cal row
B 15 burpees

*if you fail, go to :30 on/:30 off for the rest of the rounds.

Score is number of completed rounds

Cooldown start this at 57:00
Roll/stretch anything that’s really sore from test week. Congratulate yourself and write up your new prs. Nice job!

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